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Dumbbell One-Arm Floor Fly Alternative

12 substitute exercises that target the same muscles

1
Standing Plate Press demonstration

Standing Plate Press
2
Double Pulse Elbow Fly demonstration

Double Pulse Elbow Fly
3
Punching Jack demonstration

Punching Jack
4
Arm Crossover Chest Out demonstration

Arm Crossover Chest Out
5
Dumbbell Larsen Press demonstration

Dumbbell Larsen Press
6
Dumbbell Around Pullover demonstration

Dumbbell Around Pullover
7
Dumbbell Reverse Bench Press demonstration

Dumbbell Reverse Bench Press
8
Chest Flye demonstration

Chest Flye
9
Deep Push-Up demonstration

Deep Push-Up
10
Dumbbell Alternating Floor Press demonstration

Dumbbell Alternating Floor Press
11
Dumbbell Alternate Bench Press (High Start) demonstration

Dumbbell Alternate Bench Press (High Start)
12
Dumbbell Fly demonstration

Dumbbell Fly

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Dumbbell One-Arm Floor Fly trains

Primary Pectoralis Major Sternal Head

Secondary Deltoid Anterior Pectoralis Major Clavicular Head

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